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FITTEAM 5OverviewThe FITTEAM 5 is an approximately 1,200-calorie-a-day eating plan that incorporates our energyand fat loss beverage FITTEAM FIT.This 5-day program designed to provide you a jumpstart toward reaching your health and weightloss goals. Throughout this program you will be consuming a healthy ratio of fats, carbohydrates andprotein. In addition to getting proper nutrition, this program helps increase the efficiency of yourmetabolism by applying an intermittent fasting model, which means that all of your meals andsnacks must be consumed within an 8-hour eating window of your choice. For example, you canchoose a 10AM-6PM or a 12PM-8PM window, etc. Select an 8-hour eating window that worksbest for your schedule.This intermittent fasting model has been shown to result in more effective fat loss and weightcontrol compared to severe calorie restricted diets. In addition to being better for short-term fatloss, the FITTEAM 5 style of eating has been linked to long-term fat loss, muscle preservation,reductions in blood sugar and insulin levels, reduced inflammation, improved blood pressure,increased cognitive function and focus, reduced oxidative stress, increased protection againstneuro-degenerative diseases, hormonal balancing and many more health benefits.By utilizing FITTEAM FIT and the FITTEAM 5 program, you are on your way to a fitter you!Keys to Success Weigh, measure and take a progress photo the morning of Day 1 and Day 6. Be sure to follow theFITTEAM Progress Photo Guidelines. Take 1 FIT Stick with 6-10 oz. of water before breakfast and lunch During the FITTEAM 5, only drink water and be sure to consume half your body weight in ouncesdaily Be sure to consume all of your meals and snacks within an 8-hour eating window. For example,10AM - 6PM or 12PM - 8PM, etc. The FITTEAM 5 allows you to choose any breakfast, snacks, lunch and dinner listed on the menubelow Once you have completed the FITTEAM 5 Program, we recommend that you maintain the sameeating style but increase your caloric intake to approximately 1,300 for women and 1,500 formen.All nutritional information is approximate. The Eating Plan recommendations contained in this document are not intended toreplace medical advice. Before beginning this or any other nutritional or exercise program, consult your physician to be sure it isappropriate for you.Revised April 2016FITTEAM Global, LLC. All Rights Reserved.1 of 6
FITTEAM 5EATING PLAN:Breakfast (select one daily)Lunch (select one daily)Morning GranolaAvocado Citrus Salad with Mint1/2 cup granola, 1/2 cup almond milk, 1/8 cupblueberry1/2 avocado, 1/2 grapefruit, 1 clementine, 1 tsp limejuice, 1/2 tsp honey, 1 tbsp spearmint, 1 cup spinachNutritional Info: Calories: 339/ Fat: 16g/ Carbs: 40g/ Protein: 10gNutritional Info: Calories: 211/ Fat: 11g/ Carbs: 30g/ Protein: 4gTropical Fruit SmoothieStrawberry Protein Smoothie1/2 can pineapple, 3 oz. whole greek yogurt, 1/2large banana, 4 cup ice cubes, 1/2 cup orange juice1 & 1/2 cup almond milk, 1 scoop LEAN proteinpowder, 1 tbsp almond butter, 8 strawberries, 6ice cubesNutritional Info: Calories: 254 /Fat: 1g/ Carbs: 50.9g/ Protein: 14.1gBerry Granola Parfait2 oz. nonfat greek yogurt, 1/4 cup granola, 1/8cup strawberries, 1/8 cup blueberries, 1/4 tbsphoneyNutritional Info: Calories: 215.2/ Fat: 7.7g/ Carbs: 26.7g/ Protein: 10.6gFluffy Canadian Pancakes1/4 cup wheat flour, 1/4 tbsp baking powder, 1/4cup almond milk, 3/4 large egg, 1 bananaNutritional Info: Calories: 295 /Fat: 6g/ Carbs: 54g/ Protein: 12gSpicy Fried Egg1.5 large egg, 1 tortilla, 2 tsp chili powder, 1 tbsp oliveoil, 1 tbsp salsaNutritional Info: Calories: 309.3 /Fat: 22.4g/ Carbs: 17.1g/ Protein:12.3gNutritional Info: Calories: 261.3/ Fat: 10.8g/ Carbs: 18.1g/ Protein:25.3gEasy Vegan Potato Salad5/8 potato, 1 tbsp vegan mayo, 3/8 tbsp vinegar,1/8 onions, 1/4 stalk celery, 1/8 dash pepperNutritional Info: Calories: 235 /Fat: 10g/ Carbs: 32g/ Protein: 4gMustard Crusted Tofu with Kale and SweetPotato1 tbsp coconut oil, 1/4 tbsp ginger root, 2 cupschopped kale, 1/8 onions, 1/8 cup dijon mustard,1/4 block firm tofu, 1/2 tbsp lime juice, 1 cup sweetpotatoNutritional Info: Calories: 266.1 /Fat: 13.1g/ Carbs: 25g/ Protein: 18.9gBrownbag Burritos1 tortilla, 3/4 tsp ground cumin, 1/8 cannedblack beans, 1/8 cup shredded cheddarcheese, 1/8 cup salsa, 1/8 tbsp chili powderNutritional Info: Calories: 261/ Fat: 8.3g/ Carbs: 36.2g/ Protein: 11.3gAll nutritional information is approximate. The Eating Plan recommendations contained in this document are not to replace medicaladvice. Before beginning this or any other nutritional or exercise program, consult your physician to be sure it is appropriate for you.Revised April 2016FITTEAM Global, LLC. All Rights Reserved.2 of 6
FITTEAM 5EATING PLAN:DinnerSnacks (select two daily)(select one daily)Stir-Fried Egg with KaleFITTEAM LEAN1/4 cup brown rice, 1 & 1/2 large egg, 1 mediumtomato, 1/2 tbsp olive oil, 1/2 scallion, 1 cupchopped kale, 1 clove minced garlic1 FITTEAM LEAN mixed with water, almond milk, orlow-fat milkNutritional Info: Calories: 310/ Fat: 18g/ Carbs: 24g/ Protein: 14gMashed Potatoes1/2 potato, 2 tsp olive oil, 1/4 tbsp chives,dash pepperNutritional Info: Calories: 343/ Fat: 20g/ Carbs: 33g/ Protein: 11gBlack Beans and Rice1 tbsp red bell pepper, 1/2 clove minced garlic,1/3 tbsp vinegar, dashes of ground oregano andcilantro, 1 tbsp onions, 1/2 tsp cayenne pepper,1/3 cup white rice, 1/4 tsp olive oil, 1/3 cannedblack beansNutritional Info: Calories: 238.7/ Fat: 2.8g/ Carbs: 52g/ Protein: 8gNutritional Info: Calories: 60/ Fat: 1g/ Carbs: 5g/ Protein: 10gTostada with Guacamole1/2 avocado, 1 tbsp lemon juice, 1 plum tomato, dashcilantro, 1 tbsp red onionNutritional Info: Calories: 192.1/ Fat: 13.5g/ Carbs: 18.6g/ Protein: 2.9gOrange1 orangeNutritional Info: Calories: 61.6/ Fat: 0.2g/ Carbs: 15.4g/ Protein: 1.2gMixed Nuts1/4 cup almonds, cashews, peanuts, walnutsNutritional Info: Calories: 203.4/Fat: 17.6g/Carbs: 8.7g/Protein:5.9gVegan Tempeh Chili1/2 tbsp olive oil, 1/8 cup onions, 1/4 cloveminced garlic, 1.5 tbsp chopped red bellpepper, 1 tbsp carrots, 1/8 tomatoes, dashpaprika, 1/8 tsp ground cumin, dashes ofcayenne pepper and oregano, 1/8 tsp thyme,dash chili powder, 1/4 cup tomato puree,sprinkle water, 1/8 cup kidney beans, 1/4 cupcorn, 1/2 oz. tempehCarrots with Hummus1/3 cup hummus, 1 cup carrotsNutritional Info: Calories: 175/ Fat: 7.4g/ Carbs: 22.8g/ Protein: 7gNutritional Info: Calories: 390/ Fat: 15g/ Carbs: 57g/ Protein: 12gChickpea Salad with Lemon, Parmesan, andFresh Herbs2/3 tbsp chopped basil, 1 & 1/3 tsp olive oil,sprinkle grated parmesan cheese, 2/3 tbspparsley, 1/3 clove garlic, 2/3 tbsp lemon juice, 5oz. chick peasNutritional Info: Calories: 341/ Fat: 13g/ Carbs: 41g/ Protein: 17gRevised April 2016FITTEAM Global, LLC. All Rights Reserved.3 of 6
FITTEAM 5All nutritional information is approximate. The Eating Plan recommendations contained in this document are not to replace medicaladvice. Before beginning this or any other nutritional or exercise program, consult your physician to be sure it is appropriate for you.Exercise (Encouraged but optional)We recommend selecting the category that best fits your current level of activity based on thescale below.Sedentary: You are physically inactive at work. At home you are usually sitting, reading, or workingat a computer. You do not exercise regularly.Moderately Active: You walk at work more than most. At home you sometimes sit but movefrequently. You participate in regular, non-strenuous exercise. (walking, etc.)Active: You stay active most of the day at work. At home you rarely sit and are constantly on themove. You participate in regular, strenuous exercise. (jogging, weight training, yoga, etc.)Athlete: You stay active all day at work. At home you almost never sit and consistently perform rigorousactivity. You participate in a regular, high intensity exercise routine. (running, bodybuilding, cross-fit,etc.)Sedentary: Pick 3 days out of your 5-day program and perform any form of activity (walk, playwith your kids/grandkids, etc.) for 30 minutes.Moderately Active: Pick 3 days out of your 5-day program and perform medium intensity intervaltraining for 30 minutes. Medium intensity interval training entails a period of higher intensitymovement (fast walking, running, rapid cycling, swimming at an increased pace, etc.) followed by aperiod of low intensity movement. This principle can be applied to any activity to increase itsefficacy.For example: Walk for 2 minutes then run for 30 seconds and REPEAT.Active: Pick 3-5 days out of your 5-day program and perform high intensity interval training for 25minutes. High intensity interval training entails a period of higher intensity movement (sprinting,cycling at a high rate, swimming as fast as possible, etc.) followed by a period of medium intensitymovement. This principle can be applied to any activity to increase its efficacy.For example: Jog for 1 minute then sprint for 30 seconds and REPEAT.Athlete: Pick 3-5 days out of your 5-day program and perform your traditional training routine plus theaddition of high intensity hill sprint intervals for 20 minutes. High intensity hill sprint intervals entail aperiod of sprinting up a hill followed by a brisk jog down the hill and REPEAT.All nutritional information is approximate. The Eating Plan recommendations contained in this document are not to replace medicaladvice. Before beginning this or any other nutritional or exercise program, consult your physician to be sure it is appropriate for you.Revised April 2016FITTEAM Global, LLC. All Rights Reserved.4 of 6
FITTEAM 5Frequently Asked Questions:Q: Do I have to eat all of my meals and snacks within an 8-hour eating window on the FITTEAM 5?Yes, because eating this way allows your body to stay in a fat-burning state longer and will maximizeyour results. We also recommend that you maintain your eating window beyond your first 5 days dueto the benefits of intermittent fasting discussed in the FITTEAM 5 Overview.Q: What if I get hungry? What do I do?It’s completely normal that you may get a little hungry at some point during the next 5 days as your bodyadjusts to this superior style of eating. Be sure that you are taking FITTEAM FIT before breakfast andlunch daily as it aids in appetite control. Drinking more water is also a great way to curb your hunger.However, if you’re feeling low on energy or having problems focusing, you may benefit from a fewadditional calories. You can do this by doubling up on one or both of your snacks as long as you maintainyour 8-hour eating window.Q: Can I substitute a meal snack with something that’s not on the FITTEAM 5 Eating Plan?No, for the first 5 days if it’s not on the plan it means “no”. After you complete the FITTEAM 5 Program, ifyou would like to add some foods not listed in the Eating Plan into your new, healthy lifestyle, pleaseconsult wth your FIT Coach.Q: I heard that my metabolism would slow down if I don’t eat every 2-3 hours? What abouteating 6 small meals a day?Not eating every 2-3 hours will not slow down your metabolism. The most recent nutritionalscience tells us that meal frequency or how often you eat, does not increase your metabolic rateand has no physiological advantage when compared to consuming a smaller number of largermeals. Total caloric consumption, not meal frequency, is the determining factor in weight loss,weight gain and weight maintenance.Q: I heard that my body would go into “starvation mode” from not eating?The idea that your body assumes calories aren’t available and therefore chooses to store more calories asfat as opposed to burning fat, is flawed and untrue. In reality, “starvation mode” should be called “theslowdown of weight loss due to chronic deprivation”. You could fast for 72 hours before there is anystatistically significant slowdown in your metabolism. In contrast, your metabolic rate actually increasesduring periods of short-term fasting.Q: Can I drink anything besides water? How much do I drink?No, for the first 5 days, you are ONLY allowed to drink plain water. Be sure that you consume at leasthalf your body weight in ounces daily.All nutritional information is approximate. The Eating Plan recommendations contained in this document are not to replace medicaladvice. Before beginning this or any other nutritional or exercise program, consult your physician to be sure it is appropriate for you.Revised April 2016FITTEAM Global, LLC. All Rights Reserved.5 of 6
FITTEAM 5Frequently Asked Questions (Continued):Q: Can I season my food?You can ONLY season your food using dry, sodium-free seasonings (black pepper, garlic powder,paprika, etc.)Q: Do I have to exercise on the FITTEAM 5?No, the exercise portion of the FITTEAM 5 Program is encouraged but optional.Q: I want to build muscle and lose fat. Is the FITTEAM 5 style of eating right for me?Absolutely! Nutritional science tells us that the intermittent fasting model that the FITTEAM 5 uses willnot only preserve muscle but also build muscle while keeping you lean. Talk about a winning combination!Q: Do I have to take a progress photo?Yes, taking progress photos are critical to your success. They allow you to SEE the changes that arehappening with your body. That’s something that other measurements (scale, etc.) cannot do. Now, youare not required to share these photos although we do encourage it because your progress will provideinspiration to others. Be sure to follow the FITTEAM Progress Photo Guidelines.Q: How much weight should I expect to lose with the FITTEAM 5 program?Weight loss is definitely a benefit of the FITTEAM 5 program, however, every “body” is different andresults will vary. We encourage you not to only focus on the “scale victories” but the non-scale onesas well. The goal of the FITTEAM 5 is to introduce you to a new and healthy way to get fit, lose fatand feel better.Q: I love the FITTEAM 5. Do I have to stop after 5 days?No, you can repeat the program if you desire, however, after you complete your second round, werecommend that you maintain the same eating style but increase your caloric intake to 1,300 for womenand 1,500 for men. Our objective is to provide you a healthy, sustainable lifestyle. If you ever feel the needfor another jumpstart, feel free to incorporate the FITTEAM 5 Program as needed.Q: How should I increase my caloric intake once I have completed the FITTEAM 5?You should increase you caloric intake by consuming more protein. This can be done by adding twoadditional ounces of lean meat at dinner and/or by doubling up on one or both of your snacks untilyou reach your recommended caloric intake (1,300 for women and 1,500 for men).If you have any additional questions, please contact your FIT Coach. We are here to help you!All nutritional information is approximate. The Eating Plan recommendations contained in this document are not intended toreplace medical advice. Before beginning this or any other nutritional or exercise program, consult your physician to be sure it isappropriate for you.Revised April 2016FITTEAM Global, LLC. All Rights Reserved.6 of 6
Easy Vegan Potato Salad 5/8 potato, 1 tbsp vegan mayo, 3/8 tbsp vinegar, 1/8 onions, 1/4 stalk celery, 1/8 dash pepper Nutritional Info: Calories: 235 /Fat: 10g/ Carbs: 32g/ Protein: 4g Mustard Crusted Tofu with Kale and Sweet Potato 1 tbsp coconut oil, 1/4 tbsp ginger root, 2 cups chopped kale, 1/8 onions, 1/8 cup dijon mustard,
